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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday, August 15, 2013

Photo Credit: Marc Lavergne
Carrie multi-tasking like a champ!

Fitness:
A. Deadlift, build to a heavy set of 3
B. For time:
Cash in with 400M run
then 12, 9, 6, 3 reps:
Front Squat (135/95)
Strict K2E
Cash out with 400M run

Fitness:
A. Deadlift, build to a heavy set of 3
B. 4-5 sets, not for time:
Front squat 3-4 reps
Strict K2E 3-reps
recovery jog or walk 1 lap around building (200M)
rest as needed before starting next round.

Fitness:
A. Deadlift, build to a heavy set of 3
B. For time:
Cash in with 400M run
then 12, 9, 6, 3 reps:
Front Squat (185/135)
Strict K2E
Cash out with 400M run

Coach’s Tips

For Part A, take about 15 minutes to build up to a single set of 3 reps.  This does not have to be a true 3RM and perfect technique is expected.  Part B starts and ends with 2 laps around the building.  If you have any issue with ankles, hips or knees, sub 500M row or about 20 calories on the airdyne.  Sandwiched between the 2 runs, do sets of 12,9,6,3 reps each of front squats and strict knees to elbows or hanging leg raises.  For the front squat, you’ll want to use about 60% to 65% of your 1RM front squat.  If you have issues with the front rack position, you can do goblet squats, double KB front squats, or as a final option high bar back squat.

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